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Components
Bench Press
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
10.21.19 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
11:45 AM CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
6:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (11/12)
Workout
10.21.19
Warm Up
200m Run
10 Push ups
10 Inch Worms
200m Run
Bench Press (Every 2min x 10 Rounds Build to a heavy 4 reps)
Bench Press
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
10 Pull ups
10 Calories Row/Bike/Ski
10 Front Rack Lunges
10 Burpees
Coach Tip* In this Sprint Workout you should tailor your weights on the barbell so you can finish all rounds unbroken, same goes for pull up modifications. Aim to Finish 4+ Rounds
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 21, 2019
Male Clients
1
Dylan
Placher
4:30 pm CrossFit
1 x 4 @ 260 lbs
2x135 2x185 3x225 2x245 1x260
2
Bobby
Fuentes
8:00 am CrossFit
10 x 4 @ 225 lbs
2
Myson
Craft
6:00 am CrossFit
1 x 4 @ 225 lbs
3
Herbert
Segura
6:00 am CrossFit
1 x 4 @ 220 lbs
4
Eric
Resman
6:00 am CrossFit
2 x 4 @ 200 lbs
5
Ken
Saksa
6:00 am CrossFit
1 x 4 @ 185 lbs
6
Costa
Poulias
8:00 am CrossFit
1 x 4 @ 165 lbs
7
Austin
Jennings
5:30 pm CrossFit
1 x 4 @ 155 lbs
7
David
Dore-Smith
4:30 pm CrossFit
1 x 4 @ 155 lbs
7
Troy
LyTell
4:30 pm CrossFit
1 x 4 @ 155 lbs
8
Andy
Hengstebeck
11:45 AM CrossFit
1 x 4 @ 115 lbs
Female Clients
1
Lynsey
Hathcock
8:00 am CrossFit
1 x 4 @ 145 lbs
2
Kelly
Stakely
8:00 am CrossFit
1 x 4 @ 110 lbs
3
Stephanie
Warson
11:45 AM CrossFit
1 x 4 @ 100 lbs
Failed 105#
4
Katie
Foiles
6:00 am CrossFit
1 x 4 @ 85 lbs
3x2 90#
5
Melissa
Sereda
6:30 pm CrossFit
1 x 4 @ 80 lbs
6
Jacqui
Fuentes
8:00 am CrossFit
1 x 4 @ 75 lbs
7
Nancy
Finch
8:00 am CrossFit
10 x 4 @ 70 lbs
35,40,40,45,50,55,60,65,70 Needed help on #4 rep, 70#
8
MC
Heller
4:30 pm CrossFit
3 x 4 @ 65 lbs
9
Leanne
Flama
5:30 pm CrossFit
9 x 4 @ 55 lbs
Last set failed on rep#3, finished w Ryan’s help! 😊
9
Marilyn
Stein
8:00 am CrossFit
1 x 4 @ 55 lbs
9
Mary
McLearn
8:00 am CrossFit
1 x 4 @ 55 lbs
10
Jean
Schumacher
6:00 am CrossFit
1 x 3 @ 110 lbs
The elusive 4th rep :(
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